Morello - The Yoga Beginners Bible

The Yoga Beginners Bible

Top 63 Illustrated Poses for Weight Loss, Stress Relief and Inner Peace

Copyright 2015 by Tai Morello

Surya Namaskara / Sun Salutations Group

Pranamasana / Prayer Pose

Hasta Uttanasana / Raised Arms Pose

Padahastasana / Hands-to-Feet Pose

Ashva Sanchalanasana / Equestrian Pose

Adho Mukha Svanasana / Downward-Facing Dog Pose

Ashtanga Namaskara / Eight-point Salutation

Bhujangasana / Cobra Pose

Adho Mukha Svanasana / Downward-Facing Dog Pose

Ashva Sanchalanasana / Equestrian Pose

Padahastasana / Hands-to-Feet Pose

Hasta Uttanasana / Raised Arms Pose

Pranamasana / Prayer Pose

Ardha Chandrasana / Half Moon Pose

Skandha Chakra / Shoulder Socket Rotation

Greeva Sanchalana / Neck Rotation

Janu Naman / Knee Bending

Manibandha Cakra / Wrist Rotation

Tadasana / Palm Tree Pose

Tiryana Tadasana / Swaying Palm Tree Pose

Ekapada Pranamasana / One-Legged Prayer Pose

Kati Chakrasana / Waist-Rotating Pose

Naukasana / Boat Pose

Ustrasana / Camel Pose

Ardha Halasana / Half Plough Pose

Dhanurasana / Bow Pose

Setu Asana / Bridge Pose

Phalakasana / Plank Pose

Vasishtasana / Side Plank Pose

Utthan Pristhasana ver. 1 / Lizard Pose ver. 1

Vipareeta Shalabhasana / Superman Pose

Trikonasana / Triangle Pose

Utthita parsvakonasana / Extended side angle pose

Vyaghrasana / Tiger Pose

Marjari Asana / Cat Pose

Paschimottasana / Forward Bending Pose

Janu Shirshasana / Head-to-Knee Pose

Utthita Janu Shirshasana / Head-Between-Knees Standing Pose

Ardha Shalabhasana / Half Locust

Shalabhasana / Locust Pose

Tiryaka Bhujangasana / Twisting cobra

Utthan Pristhasana ver. 2 / Lizard Pose ver. 2

Skandharasana / Shoulder Pose

Upavistha konasana / wide angle pose

Ardha Matsyendrasana / Half Spinal Twist

Seated Twist Pose

Ardha Vipareeta Karani Asana / Inverted L

Vipareeta Karani Asana / Inverted Pose

Sarpasana / Snake Pose

Halasana / Plough Pose

Virabhadrasana I / Warrior Pose I

Virabhadrasana II / Warrior Pose II

Virabhadrasana III / Warrior Pose III

Shavasana / Corpse Pose

Advasana / Reversed Corpse Pose

Makarasana / Crocodile Pose

Salamba Bhujangasana / Sphinx Pose

Gomukhasana / Cows Face Pose

Dandasana / Staff Pose

Jathari Parivartaranasana / Reclining Twist

Garudasana / Eagle Pose (seated)

Vajrasana / Diamond Pose

Veerasana / Hero's Pose

Ardha Titali Asana / Half Butterfly Pose

Purna Titali Asana / Full Butterly Pose

Shashankasana / Hare's Pose

Sukhasana / Comfortable Position

Padmasana / Lotus Position

Siddhasana / Pose of the Masters

Sequences

Introduction

F rom the outside yoga can seem like an esoteric, mystical endeavor exclusively reserved to Tibetan monks and spiritual adepts. This could not be further from the truth. Yoga is not only accessible to anyone, it is easy to learn if you have the right mindset and the benefits are only a few minutes away.

In fact, several studies have confirmed that a single yoga class for inpatients at a psychiatric hospital had the ability to significantly reduce tension, anxiety, depression, anger, hostility, and fatigue.

In this book you will learn why many highly successful people like Robert Downey Jr, Jennifer Aniston and Russel Brand set aside time off their busy schedules to engage in the life-changing practice of yoga.

This book will show you how to instill simple yoga techniques into your daily routine, inevitably leading you to a healthier, happier and more successful life.

The Yoga Beginner's Bible will show you how to instill simple yoga techniques into your daily routine, inevitably leading you to a healthier, happier and more successful life. You will discover how yoga can have profound effects not just on your body, but on virtually every aspect of your life your mind, relationships, health and even your career.

What is Yoga?

B efore we get into the practical how-to of various yogic poses, we should consider what it is we're actually talking about and what it's for. Yoga has been practiced in India for thousands of years. The word yoga comes from Sanskrit and is related to the English word yoke . Just as a yoke joins an ox to a cart or a plow, yoga joins mind and body together in a well-integrated union. On a spiritual level, yoga unites the individual's personal experience to an experience of the absolute reality.

Yoga refers to a broad variety of ancient Indian spiritual practices. These practices are designed to liberate the individual from their ordinary, bound, unfree experience of the self and the world, into an expansive, unlimited state of complete freedom.

So right away we can do away with the idea that, in order to do yoga, you need to sign up with a religious group and give up your own beliefs, adopting a new set of doctrines and strange behaviors. If you're not into the metaphysical ideas behind yoga as spiritual transformation, that's no problem. Yoga is, first and foremost, personal, practical , and experiential . What you get out of it depends on what you bring into it; your goals and purposes for doing yoga will determine what kind of positive effect it has on your life.

In particular, the popular perception associates yoga with a system of bendy, twisty physical movements and positions. Some may even think yoga is just glorified stretching. But yoga is about more than just stretching. It's about creating balance in body and mind, and joining the two together and bringing them into close communication.

Recent scientific research into the effects of yoga on the body and mind have shown that these physical practices have enormous benefits for physical and psychological health. They can help you lose weight, tone muscles, treat a number of medical problems, improve your flexibility and posture, keep your muscles relaxed and supple, regulate your appetite, etc. They also decrease the all-too-common psychological sufferings of stress, anxiety, and depression, improve concentration and mindfulness, and boost your mood and brainpower overall.

Yoga offers a profound sense of physical and psychological wellbeing. Through the practice of yoga, your body and mind will become more and more closely integrated. That's the central lesson of yoga: by connecting with our bodies more deeply, we go further into our experience as embodied beings in the world. That, in turn, will enrich our lives, as we bring the mindful awareness of yoga into our everyday world.

Finally, a word of warning needs to be said about the practices that follow. Some yoga poses can be dangerous if you're not careful. You can get injured trying to get into some positions. So proceed with caution. Always pay attention to what your body is telling you, and don't do anything if it starts to feel uncomfortable or painful. Sometimes your body will whisper, Um, maybe not. Sometimes it will scream, NO WAY, STOP NOW! Be careful and sensitive to these messages.